recipes for healthy living

Tag: omega

Spiced Halibut

This is such a simple way to serve fish and any firm white fish will work equally well. Baking and basting the fish in melted butter adds a delicious richness to it and the heat from the Harissa is a perfect balance. A simple supper dish which could be on the table in less than 30 minutes.

Spiced Halibut Photo4

Spiced Halibut
Serves 2
2 oz unsalted butter
2 tbsp harissa
juice of half a lemon
1 large halibut fillet, trimmed and boned and cut into 2 pieces

Oven at 180C

Melt the butter in small pan, stir in the harissa and lemon juice.
Season the fish and place into an oven proof baking dish
Pour over the butter mix and place in the oven for about 20 mins depending on the thickness of your fish, basting it at intervals
Serve the fish topped with the butter juices and some green beans.

Mackerel Pate for a speedy supper


Summer is coming and we are spending more of the evening outside, in my case, removing slugs from the vegetable patch, In Eva’s perfecting her skipping.

This simple supper is quick and easy to prepare. Smoked Mackerel is one of my fridge standbys and this pate is full of protein, loaded with essential fatty acids and vitamins. A great quick starter or a simple supper. I have to have it with cornichons and some Guinness and treacle bread….

400gr smoked mackerel – skin off
150gr cream cheese
zest and juice of a lemon
1 tbsp grated horseradish

tip everything into a blender and blend according to your preference – slightly rough and it is a pate – smooth and it is more like a dip.

Guinness & Treacle Bread

1lb Wholemeal flour
2 level teaspoons Bread Soda
2oz butter
2 tablespoons Treacle
400ml Guinness

Oven at 180C
Lightly grease a flour a 2lb loaf tin.
Melt the butter and treacle into a saucepan over a low heat.
When melted, add the Guinness and mix well.
Add flour to a bowl.
Sieve in the bread soda and mix well.
Add the liquid to the dry ingredients and mix well. Transfer mixture to prepared tin and bake for about 40 to 50 minutes until risen and when tapped underneath has a hollow sound
Wrap in a clean tea towel and allow to cool.

OO&L E Skipping II

Christmas Eve Fish Gratin

Christmas Table III

Gratin & Salmon

Fish Gratin IV

Christmas Table II

I think I like Christmas Eve more than Christmas Day, still preparing, meeting friends for lunch and finishing the very last of the shopping then getting out to Mass or to catch up with family before settling down in front of the fire. I usually have something prepared which can be bunged into the oven in case of last minute guests and this was a really tasty option this year. It is a lighter version with a crumb top rather than potato but still delicious and nice and filling.

Fish Gratin
8fl oz seafood stock
8fl oz cream
4 fl oz plus 3 tablespoons good white wine
3 tablespoons tomato puree
1/2 teaspoon saffron threads if you have them
8 ounces uncooked prawns, peeled, deveined, and cut in half crosswise
8 ounces raw halibut, cut into1-inch chunks
8 ounces raw salmon, cut into 1-inch chunks
7 tablespoons unsalted butter, divided
1 tablespoon all-purpose flour
Salt and Freshly ground black pepper
2 large julienned leeks
3 julienned carrots
1 cup good quality breadcrumbs – I tend to use Gluten free
3 oz freshly grated Parmesan
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon chopped fresh tarragon leaves

Oven at 180C

Combine the stock, cream, 1/2 cup of the wine, the tomato puree, and saffron in a medium saucepan. Bring to a boil and immediately lower the heat, and add the prawns. After 2 minutes, remove the prawns to a bowl. Add the halibut and salmon to the stock for 3 minutes, until just cooked through, and remove to the same bowl.

Melt 1 tbsp of the butter and add the flour and cook out for about 2 minutes. Add the sauce mixture into the butter flour mixture, whisking well until slightly thick and smooth. Season with 1 teaspoon salt and 1/2 teaspoon pepper. Simmer, stirring constantly for about 5 minutes then set aside.

Melt 3 tablespoons of butter in a medium pan. Add the leeks and carrots and cook over medium heat for 5 minutes, until softened. Add the remaining 3 tablespoons of wine, , season really well and cook gently for 5 to 10 minutes, until tender.

Combine the breadcrumbs, Parmesan, parsley and tarragon. Melt the remaining 3 tablespoons of butter and mix it into the crumbs until it is well incorporated.

Pour the seafood into a gratin dish. ( I used a 12 by 10). Sprinkle the vegetables on top and pour the sauce over the seafood and vegetables ensuring all are covered. Spoon the crumbs evenly on top. Bake for 25 minutes, until the top is browned and the sauce is bubbly.

Lemon Sole and crabmeat fishcakes with whipped Avocado Dip

OO&L Lemon Sole & Crab Meat fish cakes

Once you have all the ingredients for this recipe, it couldn’t be easier – tip into a blender, mix, season and fry. It can be made ahead and the fish cakes re-heated so is perfect for a crowd. I like to make them fish cakes small – starter size or make really small and they will work as great canapes with drinks. Lots of fish work well in this recipe (Haddock, Cod, pollack) just make sure to remove the skin before you tip it into the blender.

Lemon Sole and Crab meat Fishcakes

2 spring onions finely chopped
1 red chilli de-seeded and julienned
Juice and zest of 1 lime
3 sole fillets, about 5 ounces each, skin removed and coarsely chopped
400gr fresh crab meat
2 tbsp sweet chilli sauce
1 teaspoon salt and freshly ground pepper
4 oz bread crumbs
2 tbsp rape seed oil

Place the fish, crab meat, spring onions, chilli, lime zest into a food processor and pulse to mix and break up all the lumps of fish.
Transfer to a large bowl, Stir in the salt, pepper, sweet chill sauce and 3/4’s of the bread crumbs.
Form into 8 small cakes. Press lightly into the rest of the bread crumbs to lightly coat and set aside in the fridge to chill.
Heat the oil in a large pan over medium-high heat, add the fish cakes.
Cook, until lightly browned on both sides, about 4 minutes each side until cooked through.
(These can be cooked ahead and reheated in the oven until ready to serve.).
Serve with whipped Avocado dip.

Whipped Avocado Dip
2 Avocados
Juice of 1 lime
2 tbsp creme fraiche

Blend everything
season and serve with the fish cakes

Quick Salmon & Herb Dip

There is an ancient Irish legend about the Salmon of knowledge – Even in those days they must have known about the brain power of this great oily fish. This is really simple to make for a speedy lunch on the go and also works great as a pre-appetizer if having friends over – isn’t there nothing better than a good multitasking recipe. For my own lunch I have this with a pile of raw veggies and if having a pile of friends over I serve it with baguette brushed with olive oil, well seasoned and toasted in the oven. The horseradish gives this interest and distinguishes it from other run of the mill salmon dips.

4oz delicious Irish Smoked salmon
3oz cream cheese
3 tbsp organic creme fraiche – I always buy Glenisk
1 tbsp lemon juice
1/2 tsp horseradish
Salt and pepper
Large handful of chopped dill and chives

Tip the cream cheese and creme fraiche into a food processor and blend until smooth
Add the salmon and pulse until incorporated but be careful as you still want texture
Stir in the lemon juice, horseradish and herbs.
Season and taste and adjust if necessary.
Delicious and very quick and easy.

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